Time to TAKE FLIGHT

 

TAKE FLIGHT CHALLENGE FUNDRAISER

Join us tomorrow at 8:30am for sign-in, waivers, announcements, group warmup and an awesome workout! $10 suggested donation to Phoenix Arising Aviation! Check out our vendors, buy a tshirt, we will have music and fun!

NO Re-Flex on Sunday! Coach  Stacey is getting hitched!!!

Don’t forget about our new guys program IRON SWAG! Register NOW www.crossfitcp.zenplanner.com

 

and don’t forget DON”T DROP THE DEADLIFT BAR!!!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

SKILL
30 strict toe 2 bar 2 second negative

Then
Build to a heavy 1 rep deadlift in 7 minutes

Then.

  WOD
“Karen”
150 wall ball for time (20/14)

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

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